Your Day 1 practice offers an invitation to slow down and take stock.

Set the tone and lay the foundation for your journey. This session offers you the time to settle in, learn the quality of mindful movement and explore what it means to tune inward in order to focus on sensation over shape.

Connect to awareness of breath and body and it’s relationship to your brain function. Allow the simple act of showing up on the mat to open your mind and heart to an experience that serves. 

You show up and together, we will take care of the rest.

The benefits of deliberate cold-water therapy run much deeper than treating inflammation. This good stress protocol offers mental resilience, mood elevation, and optimal metabolism function. Cold is cool! But we have to warm up to wanting to use it in our everyday lives again, like people from the past have done for centuries. By breaking through “walls” of discomfort, as Andrew Huberman puts it, you will build the capacity to think clearly and react appropriately under stress.

Your day 3 practice invites you to get to know your body through the structure of the practice and the art of aligning. We build on day 1 and 2 with a focus on action and alignment through asana and energy. Continue to focus on the quality of movement as we welcome some heat and pick up the pace a bit, testing a new rhythm. The vocabulary today invites you ground down to sync up. Use this practice to expand your awareness and align with what feels good.

See this as not just as an opportunity to be come stronger or more flexible in the body but to build a stronger relationship with yourself and your true purpose.

Your Day 4 practice provides you the opportunity to lean in when you feel discomfort to embrace the process of finding ease. Discover layers of your home practice as we look at our patterns and continue to build a dynamic vocabulary that serves.

Integrate brain and body through movement, find depth of breath, create good space, or Sukha, and enjoy!

Your day 5 practice introduces principles of stability or Sthira. Though this practice we learn to to steady the mind as we strengthen the body. Build on yesterday’s practice to marry effort with ease. Invite your breath to be smooth and even as we continue to build on your foundation.

Through conditioning on the mat we find peace and equanimity. Do this in your practice so that you can find steadiness and equanimity off the mat. 

You rock.

Your day 6 practice invites you to use core work to get clear. In this session we use controlled movement to activate the muscles of the abdominal for a strong and healthy back and strengthen your whole self.

Consider the practice of spiraling inward toward your core values and what matters most. Get centered. Remember, where attention goes - energy flows.  

Your Day 7 practice is an invitation right to the good stuff. This fiery session is a warming sequence that guides to you create a healthy flow of energy in the body welcoming total mind and body health. How you move matters. Meet your appropriate edge, stay present and tap into your resources! Stay active with your breath. It is your power tool for moving energy and guiding your awareness and attention toward what serves.

Move like you love yourself.

We kick off week two with a practice that invites you to take the lessons of week one and learn to connect to your inner teacher. Have some fun, get into a groove and cultivate a listening that feels in the moment. Don’t decide where it ends. Don’t sell yourself short.

Your day 8 practice invites you to get in tune with your natural rhythm and make it your own.

Namaste.

Your day 9 practice asks you to check in with body and breath as a way of cultivating more awareness. The journey continues! The vocabulary grows. Move fearlessly through this practice by simply listening to your body. Check your habits and move with intention as a way of moving forward with confidence and focus.

Take up space. You are worth it.

Your day 10 practice starts with a standing warm up and eases into a yoga flow for balance and transformation! Bring calm alertness to the mind and body as you continue to ride the wave of the breath. Build a strong foundation to set yourself up for greatness. Be patient and courageous.

You have everything you need. Trust yourself. You are doing great!

Today’s gentle low to the ground sequence honors the wisdom of the body! Your Day 11 practice is a moving meditation designed to soothe your mind, body and soul. Today's practice is yummy and restorative session. Calm the nervous system, reduce stress and cultivate inner peace today through pranayama.

For today’s practice, choose to let go of the things that feel hard, tight or restricted.

ENJOY.

Your Day 12 practice invites you to go inward and find strength. Move through obstacles with a focus on understanding and grace. The journey continues! We work to build muscle today but more importantly we use this opportunity to inspire bravery and balance from the inside out.

Cultivate strength in body, mind and spirit to honor your full potential.

You can.

Your Day 13 practice offers a loving opportunity to hit the refresh button and gain fresh perspective. This refreshing practice eases in and invites you to connect to breath and open up to new possibilities. Open the hips, open the shoulders and relieve stress energy from the body. Let go of what you are gripping on to so that you can find an opening, a new way of moving.

Open your mind to a new experience today!

Your day 14 practice invites you to use the tools of yoga to integrate your movement and connect with all of your self. Hone in on deep listening, challenge yourself and uncover the wisdom within. Move with your whole self. All parts united as one. 

Connect your brain and body to renew the relationship with your true spirit. You have come so far and this practice is profound. Use your vocabulary, trust, connect and tap into what feels good. Your inner instincts guide the way toward a true and conscious practice.

The light in me honors the light in you.

Jai Namaste.